GROUP WARM-UP
5 minute AMRAP – increasing pace per round, of:
:30 row
:30 Bike erg

PARTNER CONDITIONING
For time:
5000 meter bike erg
3000 meter row
Every 1000 meters, each person does 100 meter sled push (empty sled), relay style
Split anyway & start at either machine, one person/one machine works at a time

MIDLINE
12 minute EMOM
1 – 8 Abmat sit up
2 – 8 Tuck ups
3 – :20 Plank left
4 – :20 Plank right

MOBILITY
:30 each direction/leg, 3-way hamstring stretch
:30 each leg, gastric and soles stretches

Ride or Die

Sign up for our Friday Night spin class! https://verostrength.com/ride-or-die/